CNW: Week 4 – Day 2

August 9, 2011

Here’s a Body Pump-inspired workout that you can do at home or the gym!

For this workout, I worked each muscle group by doing continuous reps for three minutes straight and then moving immediately to the next exercise without resting. I used three sets of dumbbells (8 lbs, 10 lbs, and 12 lbs) for the various exercises. Be sure to chose a weight that will fatigue your muscles, but don’t go too heavy because you want to last the entire three minutes.

Squats: Dumbbell Squat

Chest: Chest Press

Back: Single Arm Row (90 seconds each side)

Triceps: Single Arm Extensions (90 seconds each side)

Biceps: Bicep Curls

Lunges: Alternating Dumbbell Lunges

Shoulders: Lateral Raises (90 seconds) + Shoulder Press (90 seconds)

Abs: Your choice on stability ball

If you’re unsure of any of the exercises, search YouTube for video demonstrations. If you have any questions, please don’t hesitate to contact me.

Oh Body Pump! How I miss that class! I used to do it all the time back on the east coast. They offered it at the GoodLife Gym in Toronto when I was back in college. My gym in Seattle offers lots of cardio and boot camp classes, but nothing compares to a full hour of pure weight lifting.

Thanks for posting. One of the things I love about Body Pump is that it teaches all of the basic exercises for each muscle group… it’s a great way to get people (women especially) comfortable with strength training.

Great total body workout! I like to do at least one day of full body workout, I’ll give this one a try. I also do legs 2x’s a week, a heavy day and light day….today was a heavy day! Try doing walking lunges, 10 reps each leg for a total of 20 rep with dumbells pyramiding the weights! Today my friend and I used 35, 40, 45, and 50# db’s. Talk about a killer leg workout!!!

Really enjoying CNW! I wonder if you might consider adding videos of each exercise within your post so everything was provided in one place. I don’t know about others, but I find a little demotivating to have to click over to youtube or other websites to find demos. Also, it’s hard to know if what you find on youtube is reliable in terms of correct form. Just a thought!